Name: Playbook - Nikki McGrath - W1/D2 Back, Biceps, and Abs
Uploaded: 2024-10-30T20:59:56.072Z
Duration: 45 min
Description: W1/D2 Back, Biceps, and Abs

My shoulders and back are feeling it 🔥😅

Danielle

Warm up for 10-12 minutes- use my “mobility category” for a routine. 

Today’s workout will be focusing on the back and biceps- toning and strengthening your upper body. 

Roll through the workout…remember to have intention and focus with every move. Think about what muscles you’re using. Remember to engage your core.

You got this! 

For best results : Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Repeat these 3 exercises back to back with minimal rest

X Cable Flys

Cable Axe Chops

For this exercise, start with grabbing a pair of dumbbells. Make sure your core is engaged and your back is straight. 

Rotate your arms out to the side at an angle. Curl the weights up to the outside of your biceps. 

Lower with control, and repeat.

Wide Curls

Triset

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

Repeat these 2 exercises back to back with minimal rest

For this exercise, grab one dumbbell.

Grab either side of it with your hands and hold it, palms facing upward. 

Lower it down to your hips, then curl it up to your shoulders, making sure you keep your shoulders pulled down and back, and core engaged.

Dumbbell Waiter Curls

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Rope seated cable high row

Superset

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

Bumper Plate Sit up Taps

Single leg Sit up

Ab finisher

W1/D2 Back, Biceps, and Abs

W1/D1 FIRST- START HERE

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

W1/D1 Leg Day: Quads

Lacey Craig

W1/D3 Glute Day

W1/D4 Chest, Triceps, and Shoulders

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 Back, Biceps, and Abs

Absolutely loved it! Glute gains for realzzzz

W2/D3 Glute Focus

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 Chest, Triceps, and Shoulders

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W2/D5 Full Leg Day

W3/D1 Leg Day: Quad Focus

That back and biceps workout was amazing 🔥

W3/D2 Back, Biceps, and Abs

W3/D3 Glute Focus

W3/D4 Chest, Triceps, & Shoulders w/ abs

Whewwww that burned more than I thought 🤣

W3/D5 Full Leg Day

W4/D1 Leg Day: Quads

That burn was intense! Great upper body day 🔥

W4/D2 Back, Biceps, and Abs

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W1/D2 Back, Biceps, and Abs

Community

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